Comparing Nutrients in 7 ounces Valencia Oranges VS White Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
White Sweet Corn	13%	11%	76%

Macro Nutrients

	Valencia Oranges	White Sweet Corn	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	6.33% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	29% 37.7g	130g per day for Men 19-50 years
Sugars	NA	8.8% 6.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	White Sweet Corn	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77.4μg	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	White Sweet Corn	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.23% 0.18mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.8% 33.7mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.07% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS White Sweet Corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of White Sweet Corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs White Sweet Corn:

• 7 ounces of Valencia Oranges have 7.1 times more Vitamin C than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 6.2 times more Vitamin B3 and 3 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and White Sweet Corn provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw White Sweet Corn have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs White Sweet Corn:

• 7 ounces of Valencia Oranges have 20 times more Calcium than White Sweet Corn.
• While 7 oz of Raw White Sweet Corn contain 1.5 times more Copper, 5.8 times more Iron, 3.7 times more Magnesium, 7 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium and 7.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and White Sweet Corn contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of White Sweet Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw White Sweet Corn contain 1.8 times more Energy, 12.3 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and White Sweet Corn offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Raw White Sweet Corn provide inadequate amounts of Omega 3 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS White Sweet Corn

What are the health benefits of Valencia Oranges compared to White Sweet Corn?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants, which can help boost immunity and support overall health. White sweet corn, on the other hand, is rich in fiber, vitamins, and minerals like folate and potassium. Both are nutritious options, but oranges may have an edge in terms of vitamin C content.

Can I lose weight easier by eating more Valencia Oranges or White Sweet Corn?

Both Valencia oranges and white sweet corn can be part of a healthy weight loss diet due to their high fiber and water content, which can help you feel full and satisfied with fewer calories. However, for weight loss, it is important to focus on overall calorie intake and balance of nutrients in your diet rather than just one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins is key to achieving and maintaining a healthy weight.

Should I eat more Valencia Oranges or more White Sweet Corn to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Valencia oranges and white sweet corn are nutritious options, but for muscle building, you may want to focus on protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating these foods into your diet along with a balanced intake of carbohydrates and fats will support muscle growth and overall health.

What is the environmental impact of producing Valencia Oranges compared to White Sweet Corn?

Valencia oranges have a lower environmental impact compared to white sweet corn. Oranges require less water, pesticides, and fertilizers to grow, making them a more sustainable option. Additionally, oranges have a longer shelf life and can be stored without refrigeration, reducing food waste.